In our previous blog post we discussed how training with electrical muscle stimulation can be an effective ally to reach our muscle building goals effectively. However, if we have specific goals with EMS training – such as muscle building – we need to consider the proper diet we have to follow to be satisfied with the results of the 20-minute workout sessions.

Are plants a good protein source?

We all know, that if we want to gain more muscle mass, beside the proper work-out we need to include a high protein diet into our lifestyles. In the same time many of us, due to health or environmental reasons go vegetarian or vegan.

Then, there is the question: can you build muscle without eating meat?

People tend to overlook the power of plant-based protein, but they’re the second-highest source of protein after meat, you only need to combine them well, in order to get all 20 essencial amino acids. So, yes, you can still gain muscle and maintain strong bones as a vegan or vegetarian. The key for successful protein synthesis is to combine weight training with enough protein intake that is spread throughout the day.

Try to get .10 to 12 grams of protein per kilogram of body weight daily, divided evenly among meals. Ideally, include 25-35 grams of protein and at least 2 grams of leucine (an essential amino acid largely found in whey-fortified foods) into each meal.

The best time for protein intake is before or after lifting sessions.

Calcium-rich diary substitues are playing crucial part in such diet.providing your necessary calcium intake for your bones. Non-diary milk, such as hemp milk or soy milk are usually high in calcium and protein.

Magic beans

Building muscles with vegan diet: Magic beans

You probably know already that beans are one of the best protein souces and they are highly valued not only by vegans but in the developing countries too. All bean varieties (black, pinto, navy, kidney, etc.) contain about 15 grams of protein in avarage. They are also low in fat and high in fiber. On the top of all the healthy benefits, beans are cheap and easy to access globally. Add in half cup per day for protein and fiber benefits,

Legumes, such as lentils, peas, chick peas or soybeans are also low in fat, have no cholesterol and they’re one of the greatest sources of protein for vegetarians and vegans. Cooked lentils boast nearly 18 grams of protein.

Nuts are the perfect snacks

Building muscles with vegan diet: Nuts are the perfect snacks

You can eat them on the go or while relaxing and watching a movie. Nuts are a valuable bone-fortifying calcium source in your diet, without indulging in dairy. Nut and seed butters are higher in fat than protein but these ‘good’ fats actually make you lean.

Leafy greens & Broccoli

Building muscles with vegan diet: Leafy greens and EMS

Peas, spinach, kale, broccoli are the highest protein vegetables.

Broccoli is also high in proteins (5 g in 2 cups), but you need to eat them raw. If you like its taste, it could become a healthy snack or a salad ingredient. You can also dip them into hummus and will be a protein-rich, great party food.